Running is an effective form of cardiovascular exercise that can boost your metabolism and cardiovascular system, but it is also hard on your joints. One possible result is shin splints -- a painful condition that affects the bone of the lower leg. Running on a hard surface, such as an indoor track, can increase the likelihood that shin splits will occur, but so can having improperly-fitting footwear. Knowing the risk factors can help you make adjustments to avoid shin splints.
Features
Shin splints, medically referred to as medial stress syndrome, are marked by pain on the inside of the lower leg. In addition to pain, the area might be swollen and tender to the touch. The pain from shin splints is often made worse when running or when performing any type of weight-bearing exercise. At first, the pain may only be present when you are running, but over time, as the shin splints get worse, the pain can linger after you have finished your workout. You might also have tight calf muscles along with the pain.
Causes
Shin splints are caused by wear and tear on the muscles, tendons and periosteum -- the thin outer layer of bone -- of the tibia, one of two bones that make up the lower leg. Running on hard surfaces, having flat feet, and rapidly increasing the intensity of your regimen are contributing factors that can hasten the onset of shin splints. According to SpinalHealth.net, indoor tracks are the worst surface you can run on. Not only are they hard, but they also have tight turns that adds further stress to the shin.
Prevention
To prevent shin splints, ensure you have arch support in your shoes if you have flat feet, and get new shoes if yours are old and worn out. Gradually increase the intensity of your running regimen to give your body time to adjust. Avoid running on harder surfaces until you are in better shape. Try running part of the time on a treadmill or grass to give your joints a break. Running in water is another effective way to keep in shape while saving your shins. Stretch your calf muscles before running, and perform exercises to strengthen the muscles of your lower leg.
Treatment
Treat shin splints with rest first and foremost. Wrap an ice pack or ice cubes in a towel and place them on your shins for 15 to 20 minutes at a time, four to eight times a day for three to four days to help the healing process. Elevate your shins above your heart and wrap them in a bandage to help reduce swelling. Taking ibuprofen and acetaminophen can help reduce pain, but be careful because they can irritate your gastric lining if taken in large quantities. Resume your running regimen gradually. If treating your shin splints with self-care measures doesn't relieve the pain and other symptoms, consult a doctor to rule out a fracture or other more serious injury.
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